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Breathe Easy with Breathing and Relaxation Techniques for Pelvic Health

woman sits serenly drinking tea, overlooking a greenscape

Let’s dive into a topic that's close to our hearts (and, well, our pelvis): breathing and relaxation techniques. We all know that stress can wreak havoc on our bodies, especially down below. But breathing is a holistic solution that'll have you feeling centered in no time.

Diaphragmatic Breathing

Let's start with the basics: diaphragmatic breathing. This deep, belly-filling breath is like a warm hug for your pelvic floor muscles. Here's how to do it: sit or lie down in a comfortable position, place one hand on your chest and the other on your belly, and take a slow, deep breath in through your nose. Feel your belly rise as you fill your lungs with air, then slowly exhale through your mouth, feeling your belly fall. Repeat this for a few minutes, focusing on the sensation of your breath moving in and out of your body.

Mindful Meditation

Ah, the power of mindfulness. Meditation is like hitting the reset button for your mind, body, and yes, your pelvic floor. Find a quiet space, close your eyes, and focus on your breath. Notice the sensation of air entering and leaving your body, and gently guide your mind back to your breath whenever it wanders. You'll be amazed at how this simple practice can help reduce stress, tension, and even pelvic pain.

Progressive Muscle Relaxation

Ever heard of progressive muscle relaxation? It's a fancy way of saying "tensing and releasing" different muscle groups to promote relaxation. Start by tensing the muscles in your feet as tightly as you can, then slowly release. Move up to your calves, thighs, and so on, until you've worked your way up to your pelvic floor. This technique can help release tension and increase awareness of your pelvic muscles.


Close your eyes and picture your pelvic floor as a beautiful, vibrant garden. With each inhale, imagine warm, healing energy flowing into your pelvic area, nourishing your muscles and tissues. With each exhale, visualize any tension or discomfort melting away, leaving behind a sense of calm and relaxation. It may sound woo-woo, but trust us, visualization can be a powerful tool for pelvic health.

Guided Imagery

Similar to visualization, guided imagery involves using your imagination to create a calming, peaceful scene. Whether it's a serene beach, a lush forest, or a cozy cabin in the mountains, find a mental image that brings you joy and relaxation. Close your eyes, take a few deep breaths, and immerse yourself in your imaginary oasis. Allow yourself to fully experience the sights, sounds, and sensations of your chosen scene, letting go of any tension or stress along the way.

Whether you're dealing with pelvic pain, bladder issues, or just the everyday stresses of life, these practices can help you find peace, balance, and harmony from the inside out.



About Michelle

Michelle is a Doctor of Physical Therapy at Webb Physical Therapy, located in Lawrence, Kansas.  She's worked in PT for close to 10 years, and believes each patient should be treated with a holistic, whole person approach to healing.

She is devoted to helping her patients develop individualized treatment plans to help them achieve their specific goals.

Call (785) 813-1338 for a free 15 minute phone consultation, or email

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